Safe Sauna Use
Please read these guidelines to ensure a safe and enjoyable experience.
Health Considerations
Consult Your Doctor First
If you have any pre-existing medical conditions — including heart disease, high blood pressure, kidney disease, epilepsy, or diabetes — please consult your GP or healthcare provider before using the sauna.
Cardiovascular Conditions
Saunas cause an increase in heart rate similar to mild exercise. Those with uncontrolled hypertension, recent heart attacks, unstable angina, or severe heart failure should avoid sauna use without medical clearance.
Pregnancy
Pregnant women should avoid saunas, especially during the first trimester. Elevated core body temperature during early pregnancy is associated with an increased risk of neural tube defects. Always seek medical advice before using a sauna during pregnancy.
Medications
Certain medications — including diuretics, anticoagulants, beta-blockers, and stimulants — can interact negatively with the heat and dehydration effects of sauna use. If you take regular medication, consult your doctor or pharmacist.
Children & Young People
Children under 16 should use saunas only under direct adult supervision and for shorter durations. Young children have a less efficient thermoregulatory system and overheat more quickly than adults. Children must never be left unattended in a sauna.
Elderly Users
Older adults can safely enjoy saunas but should start with lower temperatures and shorter sessions, allow more time to cool down between rounds, and avoid sudden cold-water immersion without gradually acclimatising.
Before Your Session
Stay Well Hydrated
Drink at least 500 ml of water in the hour before your session. You can lose between 0.5 and 1 litre of sweat in a single sauna round, so arriving well-hydrated is essential for safety and comfort.
Avoid Alcohol & Recreational Drugs
Never use a sauna while under the influence of alcohol or recreational drugs. Alcohol causes vasodilation and impairs your body's ability to regulate temperature, significantly increasing the risk of dangerous overheating and sudden drops in blood pressure.
Eat Lightly
Avoid large meals immediately before a session. A light snack 1–2 hours beforehand is fine. Using a sauna on a full stomach can cause nausea and discomfort, as blood is diverted away from digestion.
Shower Before Entering
Take a warm shower before your session to rinse away lotions, perfumes, and surface bacteria. This is both a hygiene courtesy and helps prime your skin before the heat.
Remove Jewellery & Metal Objects
Metal jewellery, watches, and piercings can heat up rapidly in a sauna and cause burns to the skin. Remove these items before entering.
During Your Session
Recommended Session Duration
A typical sauna round lasts 8–15 minutes for experienced users. First-timers should start with 5–8 minutes. The Finnish Sauna Society recommends not exceeding 20 minutes in a single round. Longer is not always better.
Temperature Ranges
Traditional Finnish saunas operate at 70–100 °C (160–212 °F) with low humidity. Temperatures of 80–90 °C at bench level are typical in commercial saunas. The higher up you sit, the hotter the experience — lower benches are cooler and ideal for beginners.
Breathing
Breathe slowly and steadily through your nose. The nose filters and humidifies hot air before it reaches the lungs. If breathing through your mouth causes discomfort, a small damp towel held loosely near the nose can help.
Löyly (Steam)
Throwing water on the stones (löyly) raises the perceived heat by creating a brief burst of steam that draws sweat from your skin. Pour a small amount of water at a time and allow the steam to distribute before adding more.
Sit on a Towel
Always sit or lie on a clean towel. This is hygienic practice and also protects your skin from direct contact with hot wooden surfaces.
Respect Others
Keep noise to a minimum, ask before adding water to the stones, and be mindful of personal space. Sauna is traditionally a place of quiet reflection and shared wellbeing.
Cooling Down & Contrast Therapy
The Cool-Down Is Essential
Cooling down between rounds is not optional — it is central to the sauna experience. Stepping into cold air, a cool shower, or a cold plunge triggers the body's parasympathetic recovery response, reduces heart rate, and prepares you for the next round.
Cold Plunge / Wild Swimming
Cold-water immersion (2–15 °C) after the sauna provides significant cardiovascular and neurological benefits. Ease in feet-first, immerse to shoulder level, and stay for 30 seconds to 3 minutes. Those with heart conditions should avoid cold plunging without medical advice.
Rest Between Rounds
After cooling down, rest for at least 5–10 minutes before returning to the sauna. This allows your heart rate to return to near-normal and prepares the body for the next heat cycle. Most Finnish protocols involve 2–4 rounds with rest between each.
Stand Up Slowly
When leaving the sauna, stand up slowly. The heat causes blood vessels to dilate and blood can pool in the lower limbs, causing a sudden drop in blood pressure (orthostatic hypotension). Rising too quickly can cause dizziness and fainting.
Total Session Length
A full sauna bathing session including rest periods typically lasts 1–2 hours. Listening to your body throughout is more important than completing a fixed number of rounds.
After Your Session
Rehydrate Thoroughly
Drink at least 500 ml–1 litre of water after your session to replenish fluids lost through sweating. Electrolyte drinks can help replace minerals, particularly after a long or intense session. Avoid alcohol for at least an hour after finishing.
Rest Before Strenuous Activity
Allow 30–60 minutes of rest before returning to high-intensity exercise. The cardiovascular system has been working hard during your session and benefits from a proper wind-down period.
Eat a Light Meal
A light meal or snack after your session helps restore blood sugar and supports recovery. Traditional Finnish post-sauna foods include light proteins, berries, and fresh bread — foods that nourish without overwhelming a still-active digestive system.
Warning Signs — Leave the Sauna Immediately
Your safety is our priority. Please leave the sauna without hesitation if you experience any of the following:
Dizziness or Lightheadedness
A clear sign of overheating or low blood pressure. Step outside, sit or lie down in cool air, and drink water. Seek assistance if symptoms persist.
Nausea or Vomiting
May indicate heat exhaustion or dehydration. Leave the sauna immediately and cool down gradually.
Chest Pain or Tightness
Exit the sauna and seek immediate medical help. Do not re-enter. Chest pain during or after sauna use requires prompt evaluation.
Heart Palpitations or Irregular Heartbeat
Leave the sauna, rest in a cool environment, and seek medical attention if palpitations continue for more than a few minutes or are accompanied by other symptoms.
Difficulty Breathing or Shortness of Breath
Step out immediately and inform a member of staff. Breathing difficulties in heat can escalate quickly.
Severe Headache
May indicate dehydration or excessive heat exposure. Leave, cool down, drink water, and rest. A headache that is unusually intense or accompanied by other symptoms warrants medical attention.
Still have questions?
Browse our frequently asked questions before you arrive.